Calcium supplementation can be said to have a long history, and it may be described as a little embarrassing, but the father certainly did not have calcium supplementation when he was a child, and now, calcium supplementation, zinc supplementation, iron supplementation, and vitamin supplementation are recognized by all ages. It is said that the current reasonable and comprehensive diet is unmatched by our fathers, how can modern people lack calcium and iron?
It is estimated that the modern social environment gives people greater challenges, and the individual physical fitness does not match, and it needs to be made up! repair! repair!
Many families give their children calcium supplements, not only with high-calcium foods in their diets, but also with formula milk powder and vinegar calcium, these high-grade nutritional supplements at the same time.
That simple diet therapy calcium supplement is not simple it, maybe it is "green tea sister" on the face of cute and friendly, but behind it is very difficult, not afraid, teach you a few tricks, "green tea sister" seconds to become milk tea sister!
Diet calcium supplement, so easy!
Calcium absorption requires the aid of calcium absorption promoters.
Vitamin D has been famous all over the world, casein phosphopeptide is tulle lightly hidden, shy and introverted, little known, in fact, calcium in the process of transport and absorption in the body, in addition to the need for vitamin D assistance, casein phosphopeptide can also promote the absorption of calcium in the small intestine.
Casein phosphopeptide is referred to as CPP, CPP not only promotes the absorption of calcium, but also promotes the absorption of other mineral elements, iron, magnesium and zinc! CPP is known as a "mineral carrier", worthy of the name, never ambiguous!
Calcium absorption enhancers, vitamin D and CPP can be freely chosen. CPP is specially added to vinegar calcium absorption, and foods rich in vitamin D include cod liver oil, animal liver, eggs and meat. Or let the child do more outdoor activities, receive sunlight, can also promote the synthesis of vitamin D in the body.
Pay attention to calcium and phosphorus balance.
There is a saying that zinc supplementation first, then calcium supplementation, the two are best not to supplement together.
Because zinc and calcium are both divalent metal cations that are absorbed in the intestine through the same route, zinc-calcium co-supplementation will not only not improve absorption, but also antagonize each other and compete for protein carriers, thereby reducing their respective absorption rates.
Calcium and phosphorus are another pair of intimate partners, however, if too much phosphorus intake, it will affect the absorption of calcium. In general, the ratio of calcium to phosphorus is 1:1.2 to 1:1.5, and special attention should be paid to calcium supplementation, because phosphorus is widely present in natural foods. Such as carbonated drinks, cola, coffee, burgers and other foods, contain a lot of phosphorus, excessive consumption will be the body's calcium "driven out" out, affecting the absorption of calcium.
Reduce the intake of substances such as oxalic acid.
The daily diet of Chinese residents is mainly plant-based food, which contains more oxalic acid, phytic acid, and cellulose, which combine with calcium to form an insoluble substance, which affects the absorption of calcium.
In order to reduce the formation of precipitated substances, you can first blanch some green leafy vegetables containing more oxalic acid with boiling water, so that the food contains oxalic acid, phytic acid and other substances dissolved in water to reduce its content in food.
In the daily diet, if too much fat is consumed, the fat will combine with calcium to form calcium soap, which is called saponification.
The substance is excreted from the feces, causing calcium to be lost, therefore, the intake of high-fat foods should be controlled in the daily diet.
Calcium is insoluble in an alkaline environment, thereby reducing the absorption and utilization of calcium; The acidic environment can keep calcium dissolved and facilitate the absorption of calcium.
Vitamin C, citric acid, etc. can reduce the pH of the intestine, which is conducive to the absorption of calcium by the intestine.